WOD / Blog
13 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 25 Deadlifts (135/95)(95/65) 10 Wall Balls (20/14)(14/10) 20 Deadlifts (185/135)(135/95) 20 Wall Balls (20/14)(14/10) 15 Deadlifts (225/155)(155/105) 30 Wall Balls (20/14)(14/10) 10 […]
11 October 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
10 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-18-15-12-9-6-3 Knees to Elbow Dumbbell Thruster (35/20)(20/15) Stimulus/Focus: Complete the knees to elbow in 3 or fewer sets each time. Aim […]
09 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Skill Work: Find a Challenging Progression for the Workout! WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest) 2 Ring Pull Ups 5 Hand Release Push Ups 10 Ab Mat Sit Ups RX+: 2 Ring Muscle Ups, 5 Handstand Push Ups, 10 GHD Sit Ups Stimulus/Focus: Find scales that challenge you. […]
08 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20 Lateral Burpees over the Dumbbell 20 Alternating Hang Power Clean to Overhead (50/35)(35/20) 200 Meter Row Stimulus/Focus: The large […]
07 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (15 Minute Time Cap) 6 Power Cleans (115/75)(75/55) 12 Pull Ups 24 Double Unders RX+: (155/105)(105) and Chest to Bar Stimulus/Focus: Aim for […]